Strength training focuses on increasing force production across muscle groups, whereas hypertrophy training is about increasing muscle size. To improve strength, repetition ranges typically involve fewer reps (five or less) with longer rest periods (upwards of 3-5 minutes) between sets, but lifting heavier weights (near your one-rep max). Hypertrophy allows for a wider range of repetitions — typically 8-12 reps per set to upwards of 30 reps per set — and requires training to failure for maximum gains. 

Both strength and hypertrophy training benefit from progressive overload, which involves gradually increasing the load over weeks to months to stimulate muscle adaptation. While exercise choice is important, execution parameters such as sets and intensity, while ensuring proper form, are crucial for achieving your goals.

Even if you are not striving for the aesthetic of large muscle mass, skeletal muscle tissue plays a central role in metabolic health and supports overall health and longevity.

High-intensity interval training (HIIT) is a form of exercise that alternates between short periods of intense exercise with less intense recovery periods. Although it can vary in structure, the aim is to elevate your heart rate significantly — often to greater than 70% of your max heart rate — while interspersing periods of active recovery. 

Long-duration cardio endurance involves long and steady exercise like running or cycling for extended periods, which helps build aerobic capacity and cardiovascular endurance. One type of endurance exercise is Zone 2 cardio, which involves maintaining a consistent, moderate-intensity exercise level where you can breathe easily and possibly hold a conversation, but it’s challenging. It is recommended to do Zone 2 cardio for at least 150 to 200 minutes per week as it helps stabilize blood sugar, improves insulin sensitivity and enhances overall metabolic health.

Beginning your workout with dynamic stretching can reduce injury risk and improve flexibility by enhancing neural activation and muscle readiness. A dynamic stretching warm-up involves active movements that mimic the exercise activities and range of motion of a workout, and the goal is less about increasing muscle length and more about increasing blood flow and preparing the body to perform optimally. 

Once your workout is complete, static stretching (holding a position for 30-90 seconds) can reduce muscle tension and promote better recovery. Both active stretching (using body strength to engage your muscles during a stretch) and passive stretching (using your own passive body weight, blocks or straps to relax into a stretch position) are effective. 

Implementing a simple stretching routine (even on days you don’t exercise) can lower your risk of injury, reduce inflammation and support relaxation by activating the parasympathetic nervous system.

Before turning to supplements to aid in athletic performance, ensure you are getting enough protein and hydrating (preferably with electrolytes) effectively. For general guidance, Dr. Andy Galpin recommends a protein intake of about 1 gram per pound of body weight. To accurately measure how a workout supplementation protocol affects your performance, first establish your baseline (without supplemental compounds) by tracking your energy levels, performance output (strength and/or endurance) and perceived effort. Compare this data to your performance when taking workout supplements and adjust your protocol accordingly.

Pre-workout drinks often contain stimulants like caffeine and Alpha GPC to increase energy and focus while exercising. Always check the ingredients and nutritional information of your pre-workout powder or beverage as they can contain suboptimal levels of more expensive ingredients and high amounts of “filler” ingredients such as artificial sweeteners, which provide no benefit to physical performance. Non-stimulant pre-workout alternatives, such as nitric oxide boosters like citrulline and beetroot, can enhance performance by increasing vasodilation without the downsides of stimulants.

One of the most well-known exercise supplements, creatine monohydrate, not only supports muscle performance and strength, but also bone mineral density and cognitive performance with minimal side effects. Fish oil, which is rich in omega-3 fatty acids, can help reduce exercise-induced inflammation and support muscle repair and recovery. 

Early-morning workouts can significantly boost energy levels for the rest of the day. You can take this one step further by combining morning light exposure with exercise to improve levels of focus, attention and mood throughout the day and improve sleep quality at night. Alternatively, some studies suggest that for pure performance metrics, such as strength or aerobic output, the afternoon might be slightly better due to increased body temperature rhythms and cortisol levels. 

When considering the timing of different types of exercise within a single workout, it’s best to focus on the most important exercises first — whether they are building strength, improving endurance or targeting specific muscle groups. It is suggested to start with weight training and save cardio until the end of your workout.

Ultimately, personal preference, scheduling availability and routine consistency are most important. The key is to find a time you can adhere to regularly and one that integrates well with your overall lifestyle.

There are an infinite number of ways you can configure your workout plan, and many people will claim their way is best. Dr. Andy Galpin shared a straightforward and effective structure known as the Three by Five Protocol:

• 3-5 repetitions per set
• 3-5 minutes of rest between each set
• 3-5 sets per exercise
• 3-5 exercises per workout, and
•  repeating 3-5 days/week

On a weekly basis, Dr. Huberman recommends a workout schedule that includes five sessions per week, focusing on strength and hypertrophy for three sessions and endurance training for two sessions. After a cycle of 10-12 weeks, switch the focus to emphasize endurance work for three sessions, and strength for two. This approach helps maintain overall muscular and cardiovascular health while also supporting brain health and improving general fitness.

As you age, your workouts should be adjusted to focus on maintaining muscle mass, improving strength, mobility and overall health. There is a naturally occurring 1% annual decline in muscle size (sarcopenia) beginning around age 40 which is often accompanied by an increase in visceral body fat — but these changes can be mitigated by resistance training. 

Focus on intensity rather than duration for your workouts — for most, there is little additional value to extending your workout beyond one hour, providing your workout is challenging enough (using fewer repetitions at a higher weight). This can also prevent overtraining and reduce the risk of injury from excessive repetitions. Keep workouts to under an hour to prevent overtraining, and perform exercises to failure with fewer repetitions to maintain strength and muscle mass. It is advised to avoid relying on moderate-intensity cardio as your sole form of exercise, which can elevate cortisol without providing substantial benefits, especially for women. Instead, incorporate high-intensity interval training (HIIT), which involves short bursts of intense exercise combined with brief rest periods, as well as resistance or strength training for a more effective and well-rounded fitness protocol.

As recovery becomes slower with age, pay more attention to self-care practices, including nutrition, sleep and stress management. And finally, ensure that your exercise routine remains enjoyable — this enhances motivation and consistency to maintain a healthy lifestyle, which are critical factors in maintaining a healthy lifestyle over time.

For immediate cool down and recovery after an intense workout, listening to slow-paced music, engaging in down-regulation breathing and proper hydration can enhance recovery and help in adapting more effectively to even non exercise physical stress. Consuming carbohydrates and sufficient daily protein after workouts aids in muscle repair and glycogen replenishment. Cold exposure can reduce muscle soreness and inflammation following high-intensity exercise — though it may interfere with muscle hypertrophy and strength adaptations if used immediately after resistance training. 

Keep an eye on training loads and physiological responses to prevent overtraining, which will not only impede your efforts to gain muscle and strength but can cause your results to regress. If you’re experiencing signs of overtraining (fatigue, decline in strength or endurance or atypical muscle soreness), it’s important to adjust the intensity of your workout routine, take a rest day (or days) and incorporate restorative practices like sauna sessions to recover effectively.